Exercises

 
Preferences
Weight
Distance

Record:total time
  Box Jump

1 set of 50 reps

  Jumping Pull Up

1 set of 50 reps

  Kettlebell Swing

1 set of: 50 reps at 35.3lb

  Walking Lunge

1 set of 45.7m

  Knees to Elbows

1 set of 50 reps

  Push Press

1 set of: 50 reps at 45lb

  Sit Up

1 set of 50 reps

  Wallball Shot

1 set of: 50 reps at 20lb

  Burpee

1 set of 50 reps

  Double Under (Jump Rope)

1 set of 50 reps

Workout Instructions

Walking Lunges are 50 steps total.  Womens Rx: Box Jumps-20", KB Swings-14k, Push Press-35lbs, Wall Ball-15lbs.  For the CrossFit Main Page version, replace Situps with Back Extensions on a GHD.

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Plan to do Filthy Fifty